This will be a full log of my final 6 weeks of cutting (done 8 so far). I plan to include everything related to supplementation and training.
I will be training on Monday, Tuesday, Wednesday, Friday, and Saturday - this gives Thurs/Sunday as rest days.
I will be training first thing in the morning on an empty stomach HIIT style to burn maximum fat, and in the evening I will be doing my regular weights workout as below.
My split is as follows: Monday: Shoulders + Biceps + Abs
4 x Overhead Dumbbell press
superset with 4 x overhand grip z-bar curls
4 x Overhead Smith machine press
superset with 4 x dumbell curls
4 x Upright rows
superset with 4 x weighted declined sit-ups
Tuesday: Chest + Triceps
4 x Dumbell chest press
superset with 4 x dumbell kickbacks
4 x Dumbell flyes
superset with 4 x dips
4 x Cable machine crossovers
superset with 4 x cable pushdowns (triangle bar extension)
Wednesday: Abs/Obs/Core + Biceps
2 x 1 min straight plank
superset with dumbell curls
4 x 1 min side plank (4 is 2 x each side)
4 x jacknives
4 x leg raises
4 x weighted sit-ups with twist
6 x cable chop (3 sets each side)
Friday: Upper Back + Biceps + Triceps
4 x Shrugs
superset every other set with 2 x curls
4 x Dumbell rows
superset with 4 x tricep kickbacks
4 x Lateral pulldowns
4 x Barbell rows
superset with 4 x bent over raises
Saturday: Legs + Lower Back
4 x Deadlifts
3 x Barbell good mornings
6 x Squats (3 regular depth with wide stance, 3 ultra low with a narrower stance and less weight)
3 x Seated calf raises
4 x Lunges
3 x Smith machine calf raises
3 x Leg extensions (to specifically hit rectus femoris)
Supplements:
Pre HIIT:
Whey protein shake to try and avoid muscle catabolism.
Pre Weights:
3g CEE with 5g Taurine for a kick.
Post Weights:
3g CEE to maintain levels
30g whey protein + 25g dextrose
Other:
I will be taking Omega-3/6 Oils along with Glucosamine/Chondroitin/MSM with my first meal, as well as ZMA in the evening, and increased doses of Vit C/E at other times.
Notes:
Starting weight (8 weeks ago) : 14'0
Current weight: 12'10
Target weight: betwen 11'10 and 12'0
I have specifically made the workouts as intense as possible to maximise my metabolic rate and fat burning. I'm not sure i'll be able to handle this kind of volume - I may have to reduce it somewhat after the first week, but at current I plan to continue like this.
I will be working around the 8-12 rep range for maximized hypertrophy. Due to the fact that I am aiming for muscle growth not strength gains, I won't be going to failure, as stressing my CNS would impede on my ability to really beat up my muscles.
In general I am trying to do all the major compound lifts, but I'm missing out some things like bench press due to a dodgy elbow.
Being as this is my first real cut ever, I aim to finish with the best results possible, hence this slightly mental last 6 weeks - before/after photos will be posted at the end.
Any constructive criticism or encouragement will be appreciated!
Raz